Wednesday, October 30
WOD
Happy Birthday, Jason Roth!
Warm-up:
10 Leg swings
10 Bootstrappers
10 Superman
10 V-up
14 Figure 4 glute bridge
10 Jump squat
4 Strict hanging knee raise
4-6 DB step-up
2-4 Strict T2B
5 Narrow stance squat
4 Pistol or roll to candlestick
WOD:
A) Back Squat
4-4-4-4-4
*15 minutes. Build heavier than last week.
B) FT:
20 Pistol buy-in (Sub 1 1/4 narrow stance squat or roll to candlestick)
then
3 Rounds of:
16 DB Step-up (50/35#, 20/18″)
8 Strict T2B (Scale to hanging knee raise or 12 V-up)
*10 minute cap.
Mobility: (To be performed after class or at home)
1:00 Frog
1:00 Lizard
